Screw quick fixes and fad diets. Dedicate 12 weeks to this back-to-basics plan, and you can have real, lasting, all-around health and fitness. My story is living proof.

The Guinea Pig, Part I: The author begins his 12-week challenge

The Guinea Pig, Part II: The author finishes a triathlon, with two weeks to go in his program

The Coach: Utah Jazz strength-and-conditioning coach Mark McKown

The Plan: Print out McKown's 12-week multisport training program

The Diet: Registered dietitian Beth Wolfgram on quality and timing of meals

The Strength: Upper body

The Strength: Lower body and body control

The Stretches: Don't flex in vain

The Core: Exercises to strengthen the all-important core